• This FAQ is about the importance of Nostrils and being aware of our breath in your daily life. It includes Yogic significance of each nostril, Nostril Brain connection, what to do when both nostrils or one is blocked and more.

How often do you notice your breath?

We breathe all day long, 24x7. But most of us rarely pause to notice how we are breathing. Sometimes the breath is smooth and easy and the other times, it is heavy, or one nostril may feel blocked as compared to the other.

What many of us fail to realize is that the way the air flows through our nostrils is not random. It reflects what is happening inside our body and our nervous system.

Why do the nostrils matter?

The nostrils are not just openings for air. Every breath that enters our nose is filtered, warmed and softened before it reaches the lungs. This protects the body in a very quiet, consistent way.

But beyond the physical role, our breath also influences how we feel. In yoga, the breath is referred to as a carrier of prana, the life force energy. The nostrils are the medium for the energy to enter and move through the body.

If you observe your breath, you will notice that one nostril is usually more active than the other. This shift happens naturally throughout the day, every 90-120 minutes. In between the shifts is a short window of a few minutes when both nostrils flow evenly.

What is the Yogic significance of each nostril?

In yoga, each nostril is connected to a different quality of energy in the body.

The left nostril is associated with Ida nadi i.e. the more cooling, calming, inward energy.

The right nostril is linked to Pingala nadi i.e. the more active, warming, outward energy.

When the left nostril is active, we tend to be more relaxed, quieter and reflective or intuitive. This is a good time to rest, for creative thinking, journaling, or for gentle practices.

When the right nostril is dominant, we feel more alert and focused, and are ready to take action or make decisions. This is usually a good time for productive work, movement, or anything that requires focus and effort.

Neither is superior to the other and we need both much like the sun and moon in the universe outside us. The body naturally shifts between the two, basis its rhythm and occasionally basis what may be needed.

Due to modern and complex lifestyles, this rhythm is impacted and the switch does not happen as smoothly or in the defined timelines as it should. We tend to stay more in one energy side than the other. This internal imbalance in turn causes an external slowdown in the body functions.

What happens when both nostrils are flowing?

There are moments when both nostrils feel open and balanced. You may notice this after a yoga session, meditation, during a quiet walk, or when you feel deeply settled. In these moments, the mind feels clearer, the body feels at ease. In yogic understanding, this is a state of balance, where the system is neither overactive nor dull.

That is why simple breathing practices like alternate nostril breathing can feel so powerful. They simply help the body return to balance.

What is the Nostril - Brain connection (A scientific view)

There is a connection between the nostrils and the brain - but it works in a more subtle way than we hear. Each nostril is linked to the opposite side of the brain:

Some studies on unilateral nostril breathing have shown that breathing through the left nostril may increase activity in the right brain hemisphere, which is associated with more creative and intuitive processing. Breathing through the right nostril may stimulate the left brain hemisphere, linked to analytical and logical thinking

But this may not be absolute. The brain works as an integrated system. We do not always use one side in isolation. We should not over analyze this connection but noticing it can help to understand our own patterns better.

Why this matters in real life?

While we do not need to control this all the time we can start by noticing which nostril is active and how we feel in that moment through parts of the day. These small observations build awareness. Sometimes, awareness itself is enough to bring the body back into balance.

Our breath affects the nervous system.  A calm, steady breath helps to make us feel safe. A rushed or shallow breath can increase restlessness. Over time, this shapes how we think, how we respond, and how we feel in a day.

What to do when both nostrils feel blocked?

If both nostrils are blocked due to congestion, sinus issues, or allergies, you may feel heaviness in the head or even a headache. This usually comes from pressure and restricted airflow or sometimes due to certain medical conditions.

Simple things like steam inhalation, gentle breathing, or rest can help. If it continues, please seek medical advice.

What does waking up with one blocked nostril mean?

It is common to wake up and feel like one nostril is blocked. Most of the time, this is just the body’s natural rhythm and it does open up in sometime. If it feels uncomfortable, you can gently support the body with breathing techniques- steaming, jal-neti and breath retentions. 

If the left nostril feels blocked lie down on the right side for a few minutes and take slow, steady breaths. Do the reverse if the right nostril feels blocked.

Does a left nostril blocked indicate blocked hunger and right nostril blocked mean thirst?

Yes and No. These statements should not be taken at face value as body is complex.

Technically a left blocked nostril means activation of right nostril and more heat or higher sun energy in the body that might indicate hunger in the body.

It is said that our sages checked the nostril before eating and ate when the right nostril was active. However, in today’s complex lifestyle environment, a left blocked nostril alone cannot be the sole indication of hunger. And vice versa. 

Rather, it will be more helpful to see the breath as a reflection of our internal state, not as a fixed signal for specific needs of thirst or hunger only.

Our breath is always giving us feedback and guiding us. We do not need to force or control it. Just creating simple breath awareness and connection with our breath can build a deeper connection with our body. That is where Yoga starts.

Author Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She teaches Yoga and is based in National Capital Region.

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